Sandbag circuit

Sandbags will be filled to three levels.

Large = Full sand bags
Medium = Three quarter full sandbags
Small = Half full sandbags
Twelve exercises are planned for the sandbag circuit. Each exercise can be
performed for approximately one and a half minutes. Two complete circuits
would take approximately 40 minutes.

Information on making and/or buying sandbags

For information on making a sand bag go to:
http://www.crosstraining.com/sandbagconstructionkit
For information on buying a commercially produced sandbag, go to
Powerbag© www.powerbag.com

Summary
The key points discussed in this chapter include:

• An introduction to the use of sand bags

• An illustration and explanation of exercises using sand bags
• An example of a circuit using sandbags.
Table 15 Sandbag circuit
.1

Exercise Type Starting position and instructions

sandba
g
Squat Large Stand with feet approximately shoulder-
width apart with a sandbag on shoulders.
Bend at the hips and knees with back
straight keeping your heels on the ground.
Squat until thighs are parallel to the ground
and return to starting position.
Lunge Large Stand with feet approximately shoulder-
width apart with a sandbag on shoulders.
Lunge forward by stepping with left foot.
Bend the back knee until the thigh of the
front leg is parallel with the ground. Ensure
the left knee is inline and behind the foot;
ensure that the back remains straight. Return
to the starting position and repeat action
with the right leg.
Calf raise Large Stand with feet hip width apart and sandbag
on shoulders. Rise on toes and balls of feet
to full extension, then lower heels slowly
back down. A board under the toes may be
placed to increase range of motion.
Press-ups Large, Assume front support position. Use a spotter
mediu to ensure that sandbag remains on upper
m, portion of back. Bend elbows keeping body
small straight until upper arm is parallel to the
ground, then return to the starting position.
Modified bent- Large, Grab sandbag with both hands keeping head
over row mediu up, knees bent, with a slight lean forward at
 m the hips. Bend elbows, pull sandbag in a
straight motion to the lower portion of the
chest and slowly return to the start position.
Military/should Large, Stand with feet shoulder-width apart. Clean
er press mediu the sandbag to chest level. Maintain a
m, neutral spine. Keeping elbows out, press
small sandbag upwards until arms are straight with
a slight bend in the elbow. Return to start
position and repeat (exercise can be
performed using one or two sandbags).
Shoulder shrugs Large, Stand with feet approximately shoulder-
mediu width apart. Grab one sandbag in each hand
m, allowing them to hang at arm's length.
small Maintain neutral spine. Raise shoulders
(elevate) toward ears. Squeeze at the top
position, then lower shoulders to start
position.
Upright row Large, Stand with feet approximately shoulder-
mediu width apart. Grab one sandbag in each hand
m allowing them to hang at arm's length.
Maintain neutral spine. Lift sandbags close
to the body up towards chin while keeping
elbows high. Lower slowly to start position.
Triceps Large, Stand with feet approximately shoulder-
extension mediu width apart. Place hands behind head with
m, elbows close to your ears. Keep back
small straight. Spotter puts sandbag in hands.
Raise sandbag to full extension while
keeping elbows close to your ears and with a
slight bend. Slowly return sandbag to start
position.
Bicep curls Large, Stand with feet approximately shoulder-
mediu width apart. Grab sandbag with each hand
and allow them to hang at arm's length.